The Best Way to Lose Weight in the Lower Back and Upper Butt Area

Some fat is needed to help insulate and protect the body.

Some fat is needed to help insulate and protect the body.

A prominent posterior is something many women covet, but when a few of those backside curves aren't in just the right spot, it can make you feel uncomfortable and self-conscious. If you feel like baby's got a little too much back in your lower-back area, there are a few different solutions that might help you even out your rear view.

Burn Fat

The most effective way to lose weight in any area of the body is to burn excess fat. Fat is stored when you consume calories beyond what your body needs to function. Your body automatically taps into these fat stores when you need more energy to function or when food is scarce. You can trick your body into burning fat stores for fuel by increasing aerobic exercise. A daily 30-minute jog at 4 mph burns about 200 calories for a 150-pound person, and it could help you shed up to a pound of body fat in only three weeks.

Work It Out

One solution to help balance out your backside curves involves filling out the rest of your fanny. Target toning exercises like deep squats can help you build up the gluteus maximus muscles of your rear end. A fuller, more rounded rear end might blend more effectively with curves of the lower back and the region at the top of the buttocks. Start with your feet hip-width apart, bend your knees and slowly lower your bottom toward the floor as though you're about to sit in a chair. Come back up to straight knees and repeat this movement at least 20 times two to three times a week.

Check Your Diet

Your diet is also a factor when it comes to shedding fat from any part of your body. Consuming too many calories can cause you to gain weight, while consuming too few calories can force your metabolism to slow down and store additional fat. Mayo Clinic recommends eating four servings of vegetables and three servings of fruit each day. Filling your plate with healthy choices automatically keeps your calorie intake at healthy levels.

Alternative Fat Loss

Fat is a normal part of body composition in human beings, and a certain amount of body fat can be healthy. The body is programmed to store fat in specific areas and in some cases, you may still retain fat stores in one or two areas even if you work out, eat right and reduce fat all over. If you've already tried to lose weight and haven't had success reducing fat in a specific area that bothers you, it may be that a surgical alternative is your only option. Liposuction or laser treatment can successfully reduce the amount of fat in problem areas that have not responded to diet and exercise, but the cost is often high and the procedure can be painful.

 

About the Author

Sara Melone is a mother of three and a graduate of UNH. With prior careers in insurance and finance, photography, as well as certifications in fitness and nutrition, Melone draws directly from past experience and varying interests. She contributes with equal passion to birth journals, investment blogs, and self-help websites.

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